How to Remove a Menstrual Cup: 5 Easy Tips

Removing your menstrual cup is easy! Follow these tips to get a menstrual cup out in seconds.

Hands holding a menstrual cup with purple background.

For some women, removing the cup is a quick and easy process, while others get overwhelmed and feel like it might be stuck. The good news is that most period cups are easy to take out once you’ve mastered the technique – you just need a little guidance. Learn how to remove a menstrual cup easily and conveniently with these 5 simple tips. 

We recommend washing your hands with warm water and a gentle soap before getting started.

1. Activate the pelvic floor muscles

Sometimes a menstrual cup will move up the vaginal canal. This is completely normal and part of the cup finding its ‘sweet spot’. While this is nothing to be alarmed about, it can make reaching the cup for removal a little more difficult. 

If the cup does move up in the vaginal canal and becomes harder to reach, simply use your stomach muscles to push downwards (just like a bowel movement). Once you’re in the right position, reach inside the vagina and use the cup stem as a guide to help you reach the base. Make sure you do not pull the stem of the cup, simply use it as a guide.

2. Squat while removing the menstrual cup

If you still cannot reach the cup, squat on the floor, or lift one leg up by resting your foot on the toilet seat or edge of the bath. Ultimately, you’ll want to be in a comfortable position that allows you to focus on removing the cup from the vaginal opening. Squatting helps to shorten the vaginal canal and lower the cup, making it easier to reach.

3. Relax your body as much as possible

During the period cup removal process, make sure that you are relaxed. This prevents your vaginal muscles from becoming too tense to remove the cup. If you feel yourself getting tense, take a few deep breaths, do something else for a few minutes, and then try again. There is usually no urgency to remove a cup straight away, so take your time and don’t try removing it for the first time if you already have a lot on for the day. Removing the cup while in the shower can also help you relax and reduce mess.

We would also recommend trying to insert and remove the cup a few times before you begin your cycle, so you are not worried about spilling or needing to empty menstrual fluid.

4. Pinch and squeeze the period cup

Ensure your hands are clean and your fingers are completely dry. The drier your fingers are, the easier menstrual cup removal will be. It may also be useful to reach up and dry the base of the cup with a little bit of toilet paper to get a better grip. Once you’ve done that, reach inside the vagina and pull on the stem until you can reach the silicone base of the cup. Pinch as far up the cup (as close to the top rim) as possible and squeeze it for a few seconds to give the seal time to break.

Once you have squeezed the base to release the air, pull the cup out at a sideways angle. This allows more air to enter the vagina, making the removal easier.

5. Break the side seal with your index finger

Finally, if the pinch method doesn’t work, you can carefully insert one finger up the side of the cup and slowly push it in to break the seal. Once the seal is broken, you should find it easier to press down the rim of the cup and wiggle it out. Many menstrual cup users consider this the easiest removal method as it can be done in one smooth motion.

Find the best menstrual cup for your needs:

Along with using the correct technique to remove a menstrual cup, it also helps to insert it correctly. You might even feel comfortable using multiple removal methods once you’ve learnt how to use a menstrual cup with ease. On the other hand, if none of these methods work and you are truly struggling to remove the cup, there is the possibility that the menstrual cup is stuck. In the unlikely event that this happens, we recommend confiding in someone you trust for help or visiting a medical professional.

Period cups are a reusable, eco-friendly alternative to single-use tampons, pads, and menstrual products. Learning how to take out a menstrual cup will give you the confidence you need to use them regularly.

Frequently asked questions:

Learn more about how to remove a menstrual cup in the FAQs section below.

Removing a menstrual cup does not hurt if you are using the correct technique. If you experience any pain or discomfort while taking out the menstrual cup, we recommend trying a different cup size or brand. You can also use a small amount of lube or water to help the cup slip out more comfortably.

Menstrual cups can be harder to remove if you insert them too far up the vaginal canal, allowing them to form a tight seal around the cervix. A cup that is too big for you, may also be more difficult or painful to remove. However, this does not mean the menstrual cup is impossible to remove. The pinch and squeeze method usually works if you are having difficulties.

You can easily remove a menstrual cup without making a mess if you keep your movements slow and steady. Once you have a firm grip on the cup, try to gently remove it without brushing against the vaginal walls. This will prevent the menstrual blood from spilling.

Learn more about menstrual cup removal:

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